WOD: Tuesday, March 13th, 2018 (Burpee Day 38)

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • KB Goblet Squat Tabata – 2 Minutes
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 9 Minute EMOM

  • Min 1: 10 Shuttle Runs (25 ft)
  • Min 2: 5 Back Squats (ascending weights)
  • Min 3: 10 Alternating Dumbbell Snatches (ascending weights)

 

Workout: 7 Rounds

  • 20 Alternating Dumbbell Snatches (50/35)
  • 25 Ft DB Overhead walking lunge
  • 5 Back Squats (225/155)
  • 25 Ft DB Overhead walking lunge

*Must alternate arms on lunges 

 

 Skill: Pull ups

  • Work on pull up efficiency, negatives, etc.

 

Core: 5 Rounds

  • 15 Evil Wheels
  • :30 Six inch hold